One of the reasons that I love speaking at conferences is the simple fact that I get to hear great ideas too. Even from those that I have heard time and time again. When fitness expert, Alwyn Cosgrove spoke about high intensity interval training (HIIT) this weekend, it wasn’t the first time I heard him speak about HIIT workouts. I’ve heard it several times. However, what was awesome was the continual research that helps justify what HIIT workouts can deliver more than people realize.
I say this because several posts back I wrote about several mistakes people make in creating actually effective HIIT workouts (you can read HERE). However, I still see both a backlash against HIIT workouts and a severe misunderstanding. So, I wanted to tackle BOTH in this post!
Myth 1: You Need Aerobic Exercise Because HIIT Workouts Don’t Improve Cardiovascular Health
Truth: To be honest, I am not sure where this one came from. Maybe it is the idea of specificity. Maybe it is the idea that people want to do aerobic exercise and try to find justification so they don’t feel like they are wasting their time? In either case, the research doesn’t support this idea!
A 2014 study (HERE) looked at the differences between HIIT workouts and moderate intensity continuous training to see the cardio respiratory effects. What did they find?
“HIIT significantly increases CRF by almost double that of MICT in patients with lifestyle-induced chronic diseases.”
Oh, did I mention that this study was done on those that HAD chronic disease? So, not only did HIIT workouts work, they worked TWICE as much as those that did the more classic “cardio” based workouts NOT for looking fat loss, but cardiovascular health.
View this post on Instagram
So proud of @stylebykathyb 🙌🏼 After much talk regarding the MRT protocols by @coach_dos Kathy asked our own #dvrt Master Instructor and co-owner @cmcripe to set her up with a #hiitworkout . So, he set her up with these 7 rounds of #ultimatesandbag and #kettlebell exercises with a 20:40 protocol for 5 cycles. You are witnessing the fifth and final round, make sure to watch the final #exercise – the MAX #lunge to see how she feels about this #workout
Fitness Lying Down inspires us because they show REAL people improving the quality of their lives by living these principles.
Myth 2: Beginners Shouldn’t Do HIIT Workouts Because It Isn’t Good For Them.
Truth: The other day I saw a post by legendary strength coach, Mike Boyle, where he responded to a coach saying, “because you want it to be true, doesn’t mean it is.” Man, I loved that!
Trust me, I get it, it would stand to reason that if you were just starting you might worry about is it safe and healthy for people to participate in HIIT workouts. However, I think the study mentioned above helps debunk a lot of that. Is that a single study though? Not really and this applies to the concern of the safety of HIIT workouts with beginners.
Researchers looked at non-weight bearing HIIT workouts in people 65 and older versus moderate continuous long duration exercise. Why non-weight bearing? Because in this age group researchers were looking at those that may have a history of injury and balance issues that couldn’t perform traditional movements. So, would that even work?
The researchers concluded (you can read HERE) “In conclusion, all-extremity HIIT is feasible and safe in older adults. HIIT, but not MICT, improved aerobic fitness, ejection fraction, and insulin resistance.”
Not only did the HIIT workouts work, but worked better in improving health markers AND improved aerobic fitness where moderate intensity did NOT! That means HIIT workouts for beginners just have to be smart about exercise selection and programming!
View this post on Instagram
We take #legday to a whole new level at FLD! Using the #dvrt system we see #legexercises as an opportunity to build strength in the #coremuscles by connecting the upper body with the lower body 😎 . In the first video @amaris_cody is making a complex DVRT #waterbag MAX lunge variation look very easy! The ability of the core to resist rotation as she steps laterally and backwards is a testament of how her #glutes and #lats work together for some serious #realworldstrength 🙌🏼 . The second video is showing Lynn using the Core Strap as a feedback tool for a reactive core strengthening #exercise 🎯 She is depending on the feet to set the stage for a successful #reverselunge experience! Grabbing the floor with her feet begins a chain reaction through the body creating #corestability as she steps back and presses out! . @gratitudemaven knows how loading the front of the body is more intense and effective than putting a #barbell on the shoulders. Pulling the #ultimatesandbag across the chest sets up the lats to be a stabilizing factor on the top half while pressing into the floor with her feet is cueing up the glutes to be a big stabilization force for the lower half, leaving no room for #thecore to do anything else, but light up like a Christmas tree in December 😏 It’s a whole new meaning to the #frontplank
Seeing the different ages and ability levels at Fitness Lying Down being able to train to be strong is inspiring and lets us know what is possible!
Myth 3: HIIT Workouts Are All About Jumping And Fast Movements.
Truth: I think this is where some or a lot of the fear of using HIIT workouts with beginners or older people stems from in the industry. People think that HIIT workouts are just constant jumps, burpees, you know, training like that!
The reality is that HIIT workouts don’t always have to be fast, or better yet, should NOT be always fast! A 2000 study (HERE) found that when lifters emphasized the eccentric (lowering) phase of an exercise that it increased resting metabolic rate for 48 hours AFTER training!
That means that moving slowly with load and tension can be a powerful way to really increase heart rate. Anyone that has done some of our exercises like lateral drags or slowing down the eccentric phase of a front loaded squat knows how much they stink! However, the benefit is a great increase in metabolic response. So, the hard work is worth it and in fact, is needed.
This type of information helps us see that you don’t have to be running, jumping, and doing crazy exercises to get the health and fat loss benefits of HIIT! Dispelling these myths helps us see that there is great potential for HIIT workouts. The important part is being smart in how we use the RIGHT exercises and program HIIT correctly. Check out how Robin Paget shows how we can use DVRT to bring about the BEST of HIIT workouts!
Want to know the best way to use HIIT workouts? Coach Dos’ Metabolic Resistance Training (MRT) program covers all this and gets you using HIIT the best ways possible. You can get it 30% off for only a few more days with coupon code “springsale” HERE
View this post on Instagram
This past weekend I got to connect with some pretty awesome fitness pros. One of the more interesting questions I got was whether it was good for people to focus so much on #hiitworkouts . Does high intensity training cause bad movement, too much injury, and too hard for people? ———— 💡 My response was it depends on HOW you use #hiit . If you think just going hard and fast all the time is the only way to do it, you are missing the bigger picture! If you focus just on #burpees and not be thoughtful how you progress movement, you can get into trouble. What we teach in #DVRT though is not are there more ways to progress an exercise than most ever realize, but these progressions really drive up the intensity WHILE teaching you about movement. —————— 💡You can read a great article about the misunderstanding of #hiittraining in my BIO but check@out this great example by @rdpaget . She nails it! —————- #Repost @rdpaget @get_reposter Today’s HIIT workout was short but challenging: 30 sec work to 30 seconds rest for 5 rounds. I love getting exercises in all three planes of motion in one workout. The hardest exercise for me though? Probably those lateral drags. Time under tension is a b***ch. USB drop lunge to arc press (saggital) USB inside out clean (transverse) USB shucking row (frontal) USB bear crawl pos. lateral drag